7. Way’s to keep mind fresh
7. way’s to keep mind fresh
1. Stay mentally active.
Your brain is similar to a muscle — you need to use it or lose
it. There are many things that you can do to keep your brain in shape, such as
doing crossword puzzles or Sudoku, reading, playing cards or putting together a
jigsaw puzzle. Consider it cross-training your brain. Incorporate different
types of activities to increase the effectiveness.
Most health care teams don't recommend the paid brain-training programs available. These programs often overpromise results or focus on memorization skills that aren't useful in everyday life. Your brain can get just as good of a workout through reading or challenging yourself with puzzles. Finally, don't watch too much TV, as that is a passive activity and does little to stimulate your brain.
2. Remain socially involved.
Social interaction helps ward off depression and stress,
which can contribute to memory loss. Look for opportunities to connect with loved
ones, friends and others, especially if you live alone. Research
links solitary confinement to brain atrophy, so remaining socially active may
have the opposite
effect and strengthen the health of your brain.
The health of your arteries and veins is important to your heart
health but it is also critical for brain health. Get your blood pressure, blood
sugar and cholesterol checked regularly and take steps to keep your numbers
within a normal range.
Increase your physical activity, eat a Mediterranean diet and
decrease your sodium consumption to lower blood pressure and cholesterol
values. Finally, tobacco and alcohol use are impactful on brain health as well,
so only drink alcohol in moderation and don't smoke. Moderate drinking is
defined as up to one drink per day for women and up to two drinks per day for
men.
Changes to your body and brain are normal as you age. However,
there are some things you can do to help slow any decline in memory and lower
your risk of developing Alzheimer's disease or other dementias.
4. Exercise regularly.
Exercise has many known benefits, and
regular physical activity also benefits the brain. Multiple research studies
show that physical active people are less likely to experience a decline
in their mental function and have a lower risk of developing
Alzheimer's disease.
These benefits result from increased
blood flow to your brain during exercise. It also tends to counter some of the
natural reduction in brain connections that occur during aging, reversing some
of the problems.
Aim to exercise several times per week for 30 to 60 minutes. You can walk, swim, play tennis or do any other moderate aerobic activity that increases your heart rate.
5. Get plenty of sleep.
Sleep plays an important role in your
brain health. Some theories state that sleep helps clear abnormal proteins in
your brain and consolidates memories, which boosts your overall memory and
brain health.
Aim for seven to eight consecutive
hours of sleep per night, not fragmented sleep of two- or three-hour
increments. Consecutive sleep gives your brain the time to consolidate and
store your memories effectively. Sleep
apnea harms your brain's health and could be why you may
struggle to get consecutive hours of sleep. Talk with your health care team if
you or a loved one suspects you have sleep apnea.
6. Eat a Mediterranean diet.
Your diet plays a large role in your
brain health. Consider following a Mediterranean diet, which emphasizes
plant-based foods, whole grains, fish and healthy fats, such as olive oil. It
incorporates less red meat and salt than a typical American diet.
Studies show people who closely
follow a Mediterranean
diet are less likely to have Alzheimer's disease than people
who don't follow the diet. Further research is needed to determine which parts
of the diet help brain function the most. However, we know that omega fatty
acids found in extra-virgin olive oil and other healthy fats are vital for your
cells to function correctly, appear to decrease your risk of coronary artery
disease, increase mental focus and slow cognitive decline in older adults.
7. Don’t smoke
Some people smoke as ‘self-medication’ to ease feelings
of stress. However, research has shown that smoking actually increases anxiety
and tension. Nicotine creates an immediate sense of relaxation, so people smoke
in the belief it reduces stress and anxiety. This feeling is temporary and soon
gives way to withdrawal symptoms and increased cravings. Smoking reduces
withdrawal symptoms but doesn’t reduce anxiety or deal with the reasons someone
may feel that way.
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